Speed coaching for cricketers in Edinburgh
Cricket is full of short, sharp sprints: a quick single, a turn for two, a chase to the rope, a bowler's run-up. Almost nobody is coached to do them well. We make batters quicker between the wickets, fielders faster to the ball and bowlers smoother to the crease.
Book a session Ask a question Coached by Allan Smith: 4× British Champion, GB International and UKA Level 3 coach.Speed wins cricket matches
Cricket training is built around batting, bowling and fielding skills. Running is left to chance. But a tenth of a second decides a run-out, turns a one into a two and stops a ball reaching the rope — and over a season, those moments add up to matches.
Quick singles
Fast starters can take runs others can't, rotate the strike and put pressure on the fielding side.
Ones into twos
The turn is where most time is lost. A sharp turn turns comfortable ones into twos, and twos into threes.
Saving boundaries
Outfielders who reach the ball sooner cut off fours and give themselves time to throw.
Run-outs
Fielders who attack the ball quickly create run-out chances. Batters who run hard avoid them.
A 17.68m sprint with a bat in your hand
The pitch is 22 yards (20.12m) from stumps to stumps, but you only run between the popping creases: 17.68m. Every run is a short acceleration, often finished with a slide, a turn and another acceleration — carrying a bat and wearing pads.
What we coach
Backing up
The non-striker's start decides how close the run is. Walking in at the right time means you're already moving when the ball is played.
The first three steps
Low, powerful steps out of the crease — the same acceleration mechanics a sprinter uses, adapted for pads and a bat.
Running with the bat
Holding the bat so your arms can still drive, then reaching it out early to ground it over the line.
The turn
Slide the bat, lower your hips, plant and push back the other way — turning so you're facing the ball. Practised on both hands.
Calling and judgement
Knowing your own speed lets you call with confidence. Quicker runners have more options.
Turn on both hands. In testing, turns made on the non-dominant hand are typically 0.06–0.12 seconds slower. You don't get to choose which side the ball goes, so we train both.
Speed for every role in the team
Quicker between the wickets
Starting, turning and finishing runs faster — and avoiding the run-outs that end innings.
Focus: first three steps, the turn, grounding the batA smooth, repeatable run-up
Your run-up is a sprint. Arriving at the crease balanced and at a controlled speed is the platform for pace and accuracy.
Focus: run-up rhythm, sprint mechanics, decelerationFielding and batting speed
A short run-up, but the same demands in the field and between the wickets as everyone else.
Focus: reaction, first step, running with the batExplosive side to side
Lateral push-offs, diving and getting straight back up, plus sprinting to the stumps for run-outs.
Focus: lateral power, getting up fastReact and attack
Charging the ball, picking up on the move and throwing in one motion to create run-outs.
Focus: reaction, first two stepsTop speed to the rope
Long chases, curved runs and slide stops — then getting up to throw.
Focus: top speed, curved running, recoverySpeed work planned around bowling load
Young seamers already carry a big physical load, and national fast-bowling guidelines limit how many overs they bowl. We plan sprint work around matches and bowling sessions, focus on quality over volume, and build the strength that helps young bowlers cope with the demands of bowling fast.
How fast are you between the wickets?
The run-2 test is the standard measure: sprint 17.68m with your bat, slide it over the far crease, turn, and sprint back — 35.36m with one turn. Professional men average about 6.10 seconds, and professional women around 6.8–6.9 seconds.
Run-2 test — adult cricketers
Seconds · bat in hand, one turn| Group | Developing | Good club | County & academy | Elite |
|---|---|---|---|---|
| Menadult | 7.00+ | 6.50–6.99 | 6.15–6.49 | Under 6.15 |
| Womenadult | 7.90+ | 7.30–7.89 | 6.95–7.29 | Under 6.95 |
Professional averages from Ahmun et al. (2020) for men and Brazier et al. (2024) for women. The club and county bands are our coaching guide. Seconds, best of two runs on your stronger hand.
How to test your run-2
Mark the creases
Use a pitch, or tape-measure two lines 17.68m apart on a flat, firm surface.
Start set
Stand behind one crease with your bat in hand, front foot just behind the line. Go in your own time.
Slide, turn, return
Sprint to the far crease, slide the bat over it, turn and sprint back through the start line.
Both hands, twice
Two runs turning on each hand, with full rest. Record the best time for each hand.
Junior cricketers: run-2 benchmarks for young players are limited, so for juniors we track 10m and 20m sprint times alongside the run-2. See our sprint time standards by age to see where a young player sits.
When cricketers should train speed
The Scottish season runs roughly from April to September, which leaves a long winter to build speed and a short pre-season to sharpen it.
Off-season
October to January · 2 sessions a week. Rebuild sprint mechanics, strength and acceleration while there are no matches to recover from. Sessions run indoors when the weather turns.
Pre-season
February to March · 1–2 sessions a week. Cricket-specific running: bat-in-hand starts, turns, fielding speed and run-ups, alongside indoor nets.
In-season
April to September · 1 session a week. Short and sharp, kept at least 48 hours from match day, so you stay quick without adding fatigue.
An example in-season week
- MonRecoveryWalk, mobility
- TueSpeed sessionFresh legs, before nets
- WedClub trainingNets and fielding
- ThuGym or restStrength, if you do it
- FriClub trainingLight, match prep
- SatMatchLeague game
- SunRest or matchRecover
Playing both days at the weekend? Move the speed session to Tuesday or Wednesday so there are at least 48 hours before the next game. Tell us your fixtures and we'll plan around them.
What a session looks like
Assessment
Your first session includes a full movement and technique assessment, with timed sprints so you know where you're starting.
Movement prep
A warm-up that doubles as technique work: posture, foot contact and arm action.
Acceleration & turns
Short sprints from the crease, slides and turns on both hands, with full recovery so every rep is quality.
Into cricket
Bat-in-hand running, fielding pick-ups and throws on the move, or run-up work for bowlers.
Junior cricketers and club squads
Speed School · ages 8–15
Our weekly group teaches young athletes how to sprint, accelerate and change direction — skills that carry straight into cricket. Every Monday at 6pm, year-round.
Squad sessions
Pre-season speed and running-between-the-wickets workshops for club and school squads, with drills your coaches can keep using.
1:1 coaching
For players of any age who want a plan built around their role, their fixtures and their speed.
Book cricket speed coaching
1:1 coaching at Meadowbank Sports Centre or another Edinburgh location. Squads — ask for team rates.
Ages 8–15, every Monday at 6pm. The Meadows in summer, Peffermill in winter.
More from Edinburgh Sprint Coach
Cricket speed: common questions
How far is it between the wickets in cricket?
The pitch is 22 yards (20.12m) from stumps to stumps, but batters run between the popping creases, which are 17.68m apart. That's the distance of every run you take.
What is a good run-2 time in cricket?
Professional men average about 6.10 seconds for the run-2 test and professional women around 6.8–6.9 seconds. As a guide, club men are usually 6.5–7.0 seconds and club women 7.3–7.9 seconds.
What is the run-a-three test?
It's three lengths of 17.68m with two turns, carrying a bat and sliding it over the crease at each end — 53.04m in total. It tests acceleration, turning and the ability to repeat sprints.
How can I run faster between the wickets?
Work on your start from the crease, your acceleration technique and your turn. Most time is lost in the turn, so practise sliding the bat, lowering your hips and pushing back off both feet, on both hands.
Which hand should I carry the bat in?
Turn so you're facing the ball, which means switching hands depending on where it's gone. Practise turning on both hands: in testing, turns on the non-dominant hand are typically 0.06–0.12 seconds slower.
Can speed training help fast bowlers?
Yes. A run-up is a sprint, and a smoother, more consistent one helps you reach the crease balanced and ready to bowl. We plan sprint work around bowling workload and national guidelines for young fast bowlers.
When should cricketers do speed training?
Build speed in the off-season with two sessions a week, sharpen it in pre-season, then keep one short session a week in season, at least 48 hours from match day.
Do you coach junior cricketers?
Yes. Young players aged 8–15 can join Speed School every Monday, and 1:1 coaching is open to cricketers of any age.
Turn ones into twos
Book a session and we'll time your running between the wickets, fix your turn and build a plan around your season.
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